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Tuesday, November 29, 2011

WOD 112811

10 rounds for time of:

3 clean and jerks @ 50kgs
3 muscle ups

Time: 22:53

Posted by shawnixate at 5:05 AM

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Labels: Clean and Jerks, Muscle Ups

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  - WOD 112811
  - WOD 112611
  - WOD 112311
  - WOD 111711
  - WOD 111411
  - WOD 111211
  - WOD 111111
  - Strength 111011
  - WOD 110911
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WOD 011712

5 Rounds of: 12 wall balls @ 10kgs 12 toes-to-bar 15:23
WOD 102012

Mega Annie: 50, 40, 30, 20, 10 double unders and knees-to-elbow Then 10, 20, 30, 40, 50 double unders and sit ups Time: 48:32
WOD 010312

5 rounds for time of: 400m run 21 kb swings @ 24kgs 12 handstand pushups 36:52
WOD 120612

For time: 25 pull ups 50 push ups 50 toes to bar 50 box jumps @ 30" 50 kb swings @ 24 kgs 25 pull ups Time: 24:35
WOD 100112

20 Rounds for time of: 5 Pull Ups 10 Push Ups 15 Squats Time: 34:31
WOD 111612

Press @ 30kgs 10 rounds of 5 reps Then Floor wipers @ 30kgs 5 rounds of 6 reps
WOD 013013

10 rounds of: 10 pull ups 10 push ups 10 sit ups 10 squats 27:46
WOD 121412

10 rounds of : 10 back squats @ 60 kgs 90 seconds rest Then ; 10 rounds of : 10 floor wipers @ 40 kgs
WOD 010612

5 rounds for time of: 400m run 30 squats Time: 20:37
WOD 121311

For time of: 50 Handstand Push Ups 400m Run 50 Ring Dips 400m Run 50 Push Ups 400m Run Time: 22:42

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WOD 011712

5 Rounds of: 12 wall balls @ 10kgs 12 toes-to-bar 15:23
WOD 102012

Mega Annie: 50, 40, 30, 20, 10 double unders and knees-to-elbow Then 10, 20, 30, 40, 50 double unders and sit ups Time: 48:32
WOD 010312

5 rounds for time of: 400m run 21 kb swings @ 24kgs 12 handstand pushups 36:52
WOD 120612

For time: 25 pull ups 50 push ups 50 toes to bar 50 box jumps @ 30" 50 kb swings @ 24 kgs 25 pull ups Time: 24:35
WOD 100112

20 Rounds for time of: 5 Pull Ups 10 Push Ups 15 Squats Time: 34:31
WOD 111612

Press @ 30kgs 10 rounds of 5 reps Then Floor wipers @ 30kgs 5 rounds of 6 reps
WOD 013013

10 rounds of: 10 pull ups 10 push ups 10 sit ups 10 squats 27:46
WOD 121412

10 rounds of : 10 back squats @ 60 kgs 90 seconds rest Then ; 10 rounds of : 10 floor wipers @ 40 kgs
WOD 010612

5 rounds for time of: 400m run 30 squats Time: 20:37
WOD 121311

For time of: 50 Handstand Push Ups 400m Run 50 Ring Dips 400m Run 50 Push Ups 400m Run Time: 22:42

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